A Slow and Steady Base Building 45 Minute Run - Bridge to 10K

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A Slow and Steady Base Building 45 Minute Run

Instructor57 profile image
Instructor57Graduate10
β€’12 Replies

Well I enjoyed that ! 😁

I'm still following my NRC runs and today was day 1 in the new NRC week .

I don't always do the runs in order and decided today I would do the 45 minute recovery run .

For me, this run was done with a very specific purpose in mind , that was Aerobic Base Building .

My intention was to run the full 45 minutes at a pace slower than my 5K pace and to try and keep that fairly consistent whether on the flat, up or down hill and this route has them all.

I do notice however that my pace dropped a little on the uphill on km4.

The reason I'm doing this is I'm gradually increasing my distance again so building (Or rebuilding) a decent aerobic base is crucial.

It still surprises me how much easier a run is even with just a small decrease in pace .

I don't know why I'm surprised because I absolutely know this ! πŸ€”

Anyway , very happy with this run , I felt I could have just kept on and on , and that's precisely how I wanted to feel .

Have a great weekend everyone!

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Instructor57 profile image
Instructor57
Graduate10
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12 Replies
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Beatlesforever profile image
BeatlesforeverGraduate10

That's brilliant! Exactly how you should feel at the end of a slow run πŸ‘πŸ‘πŸ‘ You're doing so well, you're really on a roll there πŸ˜πŸ‘ I do find that NRC plans are just the ticket. And I'm finally getting to grips with the 'purpose' bit. CB always mentions it but it's taken a while to sink in for me. It does make a difference when the penny finally drops! 😁

Instructor57 profile image
Instructor57Graduate10β€’ in reply toBeatlesforever

Thanks , yes the NRC runs are great !So far so good πŸ˜πŸ‘

Sounds like you're really back fully into the game eh? Well done!

Instructor57 profile image
Instructor57Graduate10β€’ in reply to

Thanks Evy!Going ok so far at least 😁

Roxdog profile image
RoxdogGraduate10

Brilliant! It does seem as though we need to keep reminding ourselves of basic principles! We know the story and can advise others, but when it comes to ourselves, we can forget!

Instructor57 profile image
Instructor57Graduate10β€’ in reply toRoxdog

Thanks !Yes it is easy to forget these things sometimes

GailXrunning profile image
GailXrunning

πŸ‘ Excellent work. Great sense of purpose, too.πŸ‘πŸ™Œ

Instructor57 profile image
Instructor57Graduate10β€’ in reply toGailXrunning

Thank you πŸ˜πŸ‘

Birdlady64 profile image
Birdlady64Graduate10

Sounds perfect Ian!Wish I could have said the same about my 5k. The mind does strange things though doesn't it?

Instructor57 profile image
Instructor57Graduate10β€’ in reply toBirdlady64

Yes, it's surprising what the mind actually can do !I'm a big believer in NLP, and Hypnosis and when I was doing C25K I used to listen to subliminal messages before I ran , they absolutely helped me

Birdlady64 profile image
Birdlady64Graduate10β€’ in reply toInstructor57

Interesting... And what a fantastic thing to have as part of your mental toolkit

SueAppleRun profile image
SueAppleRunGraduate1060minGraduate

What an enjoyable run you had, have a good weekend

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